Category: Move

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 5/grip Mixed Grip Strict Pull-up + 7/side Single Arm Dumbbell Floor Press + Remaining time Easy-Moderate Pace on Machine Pick loads/efforts that are demanding and tough for the first two movements. Use the machine as Active Recovery or to get some additional conditioning work in at a moderate effort. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Single Arm Banded Lat Press Down w/Pause 10/side Side Plank Hold + Banded Row Focus here is position, activation, and control. Only use as much band tension as you can maintain nice positions. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10/side Medball Stir-the-Pot 20 Medball Russian Twists Focus on good positions, in the Russian Twist really work to keep knees straight and toes pointed. For the Stir-the-Pots perform all in one direction then all reps the other direction. 1d) 33:00 – 45:00 – AQAP: 40/30 Calories Ski/Bike/Row Then… 3 rounds of 15 Dumbbell Thrusters 15 Ring Rows Then……

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 rounds of.. 10 Pause Glute Bridge Ups With Barbell 10 Lateral Lunges 10 Air Squats Remaining Time… Easy-to-Moderate Pace Machine Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine. 1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 8 Landmine Pause Squats Start at a moderately difficult load and built through the 3 sets. Hold the bottom of the squat for 2-3 seconds on each rep. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats Pick a loading that will be heavy and demanding for you for 10 reps. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges Load appropriately given the low volume of reps. Stop completely in the bottom of the lunge, and then stand…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch Station 2 – 20 seconds/side Star Plank Hold Station 3 – 40 seconds Machine or 100-150m Run Get your body warm and prepped for the day’s work. 1b) 13:00 – 45:00 – 5 rounds AQAP: 10 Dumbbell Shoulder-to-Overhead 20 Kettlebell Swings 40 Air Squats 600m Run Scale as needed. Have fun! Accessory: 2) Secondary Conditioning – Trail Walk/Hike: 60 minutes Wear a pack or weight vest. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat: 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% Heavy Set for the Day Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good. 3b) Olympic…